Capisci i tuoi dati sanitari

Guida

Bring in your history from MyFitnessPal, Strong, Hevy, or any CSV.

Guida

Heart rate variability explained, what a good number is, and how to raise it.

Guida

What a good punteggio is by age and how to improve it.

Guida

How to find and train your real aerobic base pace.

Guida

How many you need per day and why minutes in zone beat steps.

Guida

What a good resting heart rate is by age and fitness, and what moves it.

Guida

How to calculate it and why 220 minus age is only a rough estimate.

Guida

How fast your heart rate drops after exercise, and what it says about fitness.

Guida

How the formulas estimate your max and how NSI normalizes it by bodyweight, age, and sex.

Guida

Acute vs chronic load, and how the ratio flags overreaching.

Guida

What a daily step count actually buys you, and whether 10,000 is real.

Guida

What it is, how it builds, and how to recover it.

Guida

The four phases and how to read training, recovery, and nutrition by phase. Calendar-based, not medical.

Guida

Deep, REM, and light explained, and how much deep and REM you actually need.

Guida

What a readiness or recovery punteggio is, and how Oura and Whoop compute it.

Guida

Estimate your daily energy burn, plus how we compute your real one.

Guida

Protein and calories to lose fat and build muscle at once.

Guida

How much protein per day by bodyweight and goal.

Guida

What a calorie deficit is and a safe rate to lose fat.

Guida

What a healthy body fat percentage is by age and sex.

Explainer

What total daily energy expenditure is made of, and why yours keeps moving.

Explainer

Three ways to estimate the intake that matches what you burn.

Explainer

What a watch can and cannot tell you about your calorie burn.

Explainer

The energy balance equation, and why the scale ignores it daily.

Guida

The lab values that matter for longevity, tracked over time.